BASICS

 

Our curriculum is based on basic freestyle karate:

I. PRELIMINARIES

___ Class values

___ Warmup exercises

___ Strength exercises

___ Flexibility exercises

II. STANCE & MOBILITY

​___ How to stand

___ Universal Stepping

​___ Falling, Rolling, Rising

Notes:

1) Feet about shoulder width apart, left or right foot forward.

2) Hands up elbows down.

3) Unlock knees, weight on the balls of the feet, maintain balance.

4) Foot closest to the direction you are moving moves first.

 

III. OFFENSE

___ Hands

___ Forearms

___ Elbows

___ Feet

___ Shins

___ Knees

___ Head

___ Body

Notes:

1) Power = mass behind structured tool + speed.

2) Forward motion.

3) Circular motion.

4) Rising/dropping motion.

Interactive Exercises:

___ Pad and Shield work

___ "Boxing hands" jab, cross, hook, uppercut - individual and combinations

Notes:

1) One person learns how to hold targets while the other person learns how to test the basics.

2) Start slowly, gradually add speed as you become more advanced.

IV. DEFENSE

​___ Evasion

___ Parrying

___ Blocking

___ Trapping

Notes:

1) Evasion is moving so that you avoid or minimize incoming energy.

2) Parrying is redirecting incoming energy.

3) Blocking is covering a more vulnerable body part with a less vulnerable body part to absorb/disperse incoming energy.

4) Trapping is catching/holding/controlling.

Interactive Exercises:

___ Evade/Parry/Block - individual and combinations

​___ Free Sparring

Notes:

1) Start with single techniques and build up to combinations.

2) One person designated to practice offensive moves with another person designated to practice defensive moves.

3) Practice with and without gloves.

4) Evasion parrying blocking and trapping should be combined.

5) Start slowly, gradually add speed as you become more skilled.

V. BELT KATA

___ I-hon (blue belt)

___ Kick (purple belt)

___ Chonan (purple belt)

___ Taikyoku (basic) (green belt)

 

___ Un-Do (stepping) (green belt)

___ Taikyoku Bo (brown belt)

___ Liveside/Deadside/Inside/Outside (brown belt)

___ Chonan Shodan (black belt)

___ Taikyoku Stick (black belt)

V. ADDITIONAL KATA

 

___ Pinan I-V

___ Bassai Dai

___ Naihanchi

___ Sanchin

___ Cane

___ Sai

 

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Tai Chi Warm Up Plus

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